Goal: Improve your ability to produce power aerobically so you can go longer without fatiguing. Once you cross your anaerobic threshold, more of your energy is produced anaerobically; this leads to fatiguing faster.
How: Get your heart rate to the top of your green zone if you’re standing, or the middle of your green zone if you’re seated. Maintain this level for 3-5 minutes. Actively recover to the middle or top of your blue zone for a few minutes. Repeat for 2-4 reps. Do this method on a day when your recovery is at 90% or higher to get as close to your true anaerobic threshold as possible.
Exercises: Any cardiovascular exercises will work for this method.